Nearly Feb - Building Continues. . .

So Christmas is a distant memory. After an easy week training has ramped up and a small calf tweak that hit me early last week has subsided. Yes, for a change, I rested from running and I can now return to training. I also made sure that the long run today was reduced - I can get back to the long run build gradually without any impact to the long term goal. This week I will complete 3 swim sessions, over 10 hours of cycling and 4 short distance runs (the long run was reduced to 8 miles). That is a tasty week of training - all at low intensity. Well, not all of it! I try and include a tempo run session once every 10 days. This week I completed 4 x 1 mile tempo with 60 seconds rest. After a 7:01 rep, the remaining 3 reps were between 6:31 and 6:39. All were comfortable and no problems with injury. Talking of the injury situation, the results from the MRI on my glute/hamstring showed slight fluid build up but no muscle damage. The specialist advise was to continue with the rehab by adopting a new dynamic stretching routine. At least 20% of my training is now rehab and conditioning! That is the price if I want to remain healthy. But it feels good and I wish I had completed more conditioning at a younger age! Onwards and upwards. . . . In a controlled manner!